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Marvels PSL sponsored log

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So it's definitely hard to get back to the constant soreness. I started my new 4 day lifting program. 2 chest days and 2 back days but shoulders are done 3 times with low volume. Going to try to stick to the same exercises week after week looking for progressive overload. I'll switch out an exercise if I stall for 2-3 weeks. I'm also focusing on 6-10 range with most of the workouts. Starting with 6-8 reps for the beginning of the workout then the last few are in the 8-10 reps on chest and back. Shoulders get more variation in the 8-20 rep range. I'm still not doing arms because I feel they are out of proportion with my chest and shoulder width. Lastly I'm taking a break from the healing peptides to save up for another more intense run of them later. They aren't cheap so I'd rather have everything on hand for a good 6-8 week run.
 
Things are getting back on track. I got all 4 days in that I had planned to lift last week. I had posing with a client and lifted on Saturday. However late in the day my knee began to ache. I was supposed to lift on Sunday but decided against it. I think giving it an extra day of rest and getting back on program tonight was the best decision. I've been pushing conservatively on the rehab exercises I'm allowed to do. Figured there wasn't a benefit I'm pushing thru the pain since it was still sore yesterday. Today it feels good and I'll get back to improving everything I can. Still running Euro Pharmacy Testosterone Enanthate at 300 mg per week. Along with Euro Pharmacy hcg at 1000 iu per week. My next blast is scheduled to start at the end of this month. Even though I still won't be able to do legs I'm excited to see what I can do to my upper body improvements. I've also never ran Tren in the off season so it'll be an experiment.
 
After some discussion with my coach I have decided to use DC training during my next blast cycle. I used it back in 2013. I remember getting positive results however knowing now that my training in the past wasn't intense enough I'm hoping to get even better results. The key to the program is consistent intense progress on the basic lifts. Seeing as how I can't train legs this could lead to me adding the much needed mass to my upper body. I've got everything planned out just have to wait a couple weeks to get started. Until then I'm still doing my best to progress those lifts during my cruise phase so I have accurate starting points to dive right in.

Current nutrition is 400 g protein, 200 g carbs and 80 g fat.
 
Hope everyone had a good Easter. I did up to a certain point. My fiancée is working a lot the last few weeks as well as having issues with some of her friends so of course that stress leads to us arguing over bs. Just for the record female friendships are held together by string they are so fragile. Really glad guys don't deal with all that drama. Beyond on the mishaps in personal life the gym is going well. I hit a PR on Hammerstrength flat press yesterday and looking to set a PR on Hammerstrength plate row tonight. Upper body is making strides. As for my knee the PT doc says I'm ahead of schedule. That's great news so we added in bodyweight lunges. Oh my god are these kicking my ass. My uninjured leg has no stamina and my injured leg is weak. But I can feel the muscles firing so that's good. I also was cleared to do some low load hamstring exercises. Looking forward to doing those today too. Whatever I can to get legs back up to size is a necessity. I'm know I'm trying to achieve a lot but I believe I can do it all thanks to the help of PSL Euro Pharmacy. Truly top notch products.
 
No huge announcements, everything is still going pretty smooth. None of my current exercises are stalling so continuing the heavy progressive overload as my main strategy with intensity techniques sprinkled in. I did decide that since I have reliable transportation 3-4 weeks into my next blast cycle I'll get some blood work done for even more proof of the quality I get from PSL Euro Pharmacy. Tonight is my 2nd chest and shoulder day focusing on mid range reps. Besides the knee which was a non gym injury my tendons and joints feel good so I'm not focusing on high reps 90% of my reps stay in the 6-12 range.
 
For today's entry I'm including a post I shared with my private group of clients I coach. It has to do with training so is very relevant to my current strategy with bulking.

“To the degree we're not living our dreams, our comfort zone has more control of us than we have over ourselves.” - Peter McWilliams



This quote is true for everything in our lives. If there is something you want to get better at you have to be willing to go outside of your comfort zone. I find this to be a necessity whether it be in the gym, business or personal growth. But since I’m your fitness coach and not your life coach lets focus on training. I had this exact thing happen to me my last back workout. I had two exercises in my training plan using weights for me that were going to be Personal Records. I’m not talking 1 rep max but full ROM multiple rep and set exercises. I was literally scared for my first and last exercise. I was still a bit sore in my back and I was afraid I could pull something, I wouldn’t get enough reps or just get hurt. However I knew the only way to add the muscle I wanted to add would be to do my best no matter what the weights were.

If you at different points in your training you aren’t at least a bit scared you aren’t training intensely enough. The weight is completely relative to you but you should be scared and then do it anyway. That’s how you grow, that’s where the body has to adapt and more forward. I welcome that fear in my training. I don’t post this to be hardcore or prove anything because I was indeed afraid. I do know now that I can move that weight and it will help be achieve a better back which is one of my main goals. When it comes to cardio, lifting or anything else embrace the fear, then attack it and go for your goals.

- - - Updated - - -

Mosam said:
If you would please pm me thanks
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My inbox has space feel free to pm any questions.
 
Not much to update on today. I got a stomach bug on Wednesday, it was my rest day anyway but I decided it wasn't a good idea to train on Thursday. I'm also taking today off because I start DC training on Saturday. I also start my new blast cycle. I'll be using 600 mg of test weekly along with 300 mg of Tren E weekly. I've never used Tren in the off season so I'll be experimenting with its bulking abilities, strength increases and any nutrient partioning affects it has. I'll be sticking to DC 3 day a week plan until I judge my recovery. I'm currently looking into a Dante approved 4 day plan but nothing is for sure yet. I'd like to get blood tests done after 3-4 weeks of my blast cycle. Just have to budget the cost and schedule it around work.
 
Dc training is under way. Couldn't tell if I spent more or less time in the gym. However tonight is B workout and since I can't train legs really it should be a quicker one. That revelation about legs also makes me think I'll be able to switch to a 4 day a week plan instead of 3 for DC. I'm taking the first 2 weeks true to what it should be but after that I'm going to try 4 days for 2 weeks. If I don't have noticeable signs of lagging recovery I'll keep going with it. I also did my first shot of PSL Euro Pharmacy test at 300 mg with 150 mg of Tren.

A1 workout
Incline Bench R/P 255 x 9-4-3
Seated DB military press R/P
70s x 15-7-5
Shoulder stretch
Assisted Dips R/P -75 x 15-9-7
Chest stretch
Triceps stretch
Rack Chins R/P
bodyweight+25 lbs x 10-5-3
Single arm Hammerstrength plate loaded row R/P 190 x Bench
Hanging lat stretch
 
Things have been going smoother this week. I didn't gain any weight so we decided if I don't go up at next check in we'll increase macros. As for training I'm still getting into the groove but liking it. For DC training to work you have to have an intensity and focus to really push yourself. The rest pause sets are gruelling on some exercises. After that first round I'm sapped on things like shoulder press but on chest I still have some good left over. I train alone but when some of these totals start getting up there I'll be needing to get some gym goers to spot me. I'm still on track for my knee rehab and introducing new rehab exercises to try to progress in. All in all BB life is like riding bicycle you never forget how to do it.
 
Get Shredded!
Had a good weekend. It was a busy one but productive. I had to squeeze in my work out but got it done. Attended my clients competition where they took 1st place in classic physique B class. Being at the show git me pumped almost wanted to go train. However I knew I needed to rest. I was even dealing with soreness in my low back. Not like a hurt soreness closer to DOMS but I didn't even do back recently. Seems to be cleared up today. It's also my check in where I'll see if macros need to increase. I've also decided next week to move to 4 day a week DC Training I think my recovery can handle it.
 
Hit a bit of snag this week. After my A3 workout on Tuesday night I began to feel increasing bad. Ended up calling in sick Wednesday spent most of the day sleeping. I was up for maybe 6-7 hours total then slept thru the night till Thursday. Got up and went to work because I had no more sick time. Starting to feel better today. Just dealing with a runny nose now. Still gonna get my workout in but try not to take step back in illness but train hard enough to progress. It's a really fine line. I've circled an early date in June to get my blood drawn for tests. Can't guarantee but should work. I've upped my water intake sense I'm using Tren and weight finally bumped up a bit with the same level of conditioning. Gotta busy weekend in and out of the gym so I have to be careful not to prolong sickness and get my meals in. I've decided super heavyweight or bust is my goal.
 
Had a rough weekend when it comes to the gym. I didn't make it in at all. Spent all Saturday moving someone and then Sunday was arguing with the fiancée so couldn't get motivated to go. However last night was a good session. Beat the log book and didn't fail on the second A1 workout. Tonight is B hopefully the same will happen. Been having some digestion issues as well as weight fluctuations so probably going to up the calories and look into either probiotics or other supplement. I've already started using small amounts of apple cider vinegar mixed with water. I also switched this week from Euro Pharmacy nolvadex to Euro Pharmacy Arimidex half tab every other day. Sent check in pics to coach last night so we'll see what changes he wants to make. My knee is slowly rehabbing, I don't like the current look but not much I can do but follow the protocol.

Side note tried to attach pics but once again file is to big.
 
This week has been ideal in the terms of bodybuilding consistency. I made it to the gym the days I wanted, git macros in, rested and recovered. Doing DC training 4 times a week seems to be working. The problem I'm having currently is weight fluctuation. I know there is no use in weight chasing but gaining and dropping isn't ideal either. I would rather small consistent increases then adding 4 lbs only to drop 4 lbs the next check in. So we've upped calories, my macros are 400 protein, 250 carbs and 65 fat. I'm also mulling around the idea of throwing in some EQ into the cycle for the last third or fourth of it. I have some left over from my last blast with PSL Euro Pharmacy. I just have figure out how much is left and devise a plan. The goal would to kick start the gains again after stagnation by adding in the Testosterone derivative. I haven't fully decided, hell if my gains pick up all of sudden I wouldn't do it. My goal is always to get the most out of the least and if I can grow on less then a gram a week why do more? Lastly had physical therapy today where we added in new exercises and found out I'm still on schedule rehab wise. Gonna be following Jr USA's and New York Pro this weekend as well.
 
Everything has been moving along some what normally. My workouts are getting a bit shorter now that I've done the 3 separate workouts multiple times. I know which things I need more warm up on and which I dont. I'm also getting more nervous about them ha ha. I've yet to fail on an exercise so the weight is continually going up which means more possible muscle but also more risk. I've probably covered this before but I think you need to have points in your workout where you are afraid and you still get the set done. Staying in your comfort zone will never lead you to greatness or at least your absolute max. I'm having to recruit people for spots but I'll do that if it means I can show up a more complete bodybuilder. Currently I'm at 400 grams protein, 250 grams of carbs and 65 grams of fat. Some days are harder then others to get it all in. For right now I could probably get in another couple hundred calories but that may be my limit till my body hopefully catches up and starts clearing out food quicker. Lastly I added a new supplement to my daily intake. It's called kidney stuff and as it implies it's to aid in kidney health. Since I'm currently running PSL Euro Pharmacy Tren I want to do everything possible to keep them healthy. I'll most likely keep it in year round.
 
Just ordered my blood test today. It will give me my Testosterone and estrogen along with other health markers. However I'm really only focused on those 2. I'll most likely be able to get my blood drawn in 2 weeks. The timing should work out well. The Testosterone Enanthate and Tren enanthate should be at a really stable level. Also it will have been a long enough time since my switch from nolvadex to arimidex. So I'll get a good idea if my half tab of arimidex every other day needs to be adjusted. At minimum you should get bloods done once year during a cruise in which case everything should be in normal ranges. I also suggest you do it during a blast to really understand how sensitive you are to aas and AI's.
 
Hope everyone had a good Memorial day weekend. Nothing really big to update on. Got workouts in and dud my best to get in enough calories. We went to a lot of bbq's so I definitely didn't stay on plan but I wouldn't say my macros were horribly off. Tonight is my A3 workout which is one of my most painful since it includes rack deads. I had some low back pain last night so I took some ibuprofen. Woke up feeling pretty good, so hopefully I can keep progressing tonight. I've also started sleeping with my cpap more often. Once I get above a certain weight my sleep apnea kicks in. I always know it's time to use it when I wake up still feeling sleepy or if my fiancée tells me I've been snoring or choking in my sleep.
 
The last few days of this week didn't go well. I had a really bad flare up on my gyno. I was really down an unable to figure out what was going on. I've been taking my arimidex so I was unsure of what was going on. I didn't want to up my dose of AI till I got my bloods done next Friday. So I did some research, then I think I found the solution. My prolactin is high. Tren is a 19 nor which can increase prolactin. It didn't come to me at first because I never got that side effect before. However I've only ever used it during a prep, bulking is different. So I had some caber on hand which I'm going to start taking to see if that helps. I'll be using .25 grams twice a week. I took the first pill yesterday and I can already feel a difference. Moving forward even though I haven't had prolactin issues with deca I will probably use a small amount of caber whenever I run it or Tren in the future.
 
Since my last update things have been better. Weights moved up to 262 lbs. I did however fail for the first time on an exercise during this DC training period. I'll have to sub out seated DB overhead press. I think I'll do a neutral overhead press machine single arm at a time. I've also learned a little more about caber and prami so I am going to switch to prami for prolactin control. The reason being is prami has shown to increase natural gh release as long as it's dosed at the right time which is 2-4 hours before bed with food. It is dose dependent but I won't be doing more than I have to. Gonna start with .25 mg eod and increase from there if I need to. I get my blood drawn on Friday and then will post results once I get them.
 
Still waiting on blood test results, hopefully those will be done in the next few days. Other than that everything is going well over the last few days. I failed on my first exercise during this DC training period. I'll have to switch out my seated db press. I also decided to bump up my weekly Euro Pharmacy test e dose from 600 mg to 700 mg. Nothing huge but hopefully it will help to continue moving on the right direction. I'm enjoying DC but at the same time looking forward to cutting for my wedding and honeymoon.
 
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So as always this forum is giving me issues with posting pics or pdf, if you don't trust the numbers I'm giving you please find my log on another site which the pics were allowed to post. This post is only focused on my blood work. First off I took my shot of 300 mg Test E and 150 mg of Tren E on Tuesday night. I had my blood drawn Friday morning. My Testosterone total was 2376 ng/dL so PSL Euro Pharmacy is legit. The next item is estrogen which is high at 116.4 pg/mL so I'm going from 1 mg of arimidex eod to 1 mg every day. Everything else is in normal ranges. I also got my blood pressure checked this morning which was 118/67 which is in the normal range. Take home point PSL Euro Pharmacy gear is good to go.
 
Since the last check in things have been a little loose. Missed a training day on Saturday so Sunday I focused more on leg rehab stuff. Then yesterday was a rest and yard work day. Tonight though I get back on track and keep pushing. I'm not to worried about the missed workout because my last A workout I strained something in my back so I'm hoping the extra days off have taken care of it. I also plan to warm up more on back exercises moving forward.

I've also lowered my estrogen that was running high. By doing so I've dropped 2 lbs and things have definitely gotten clearer. I am also not getting the low back pumps I was getting towards the end of the day most likely because if excess water I was holding. I'm also slowly moving up my prami dose to .375 daily. I may try .5 daily and stop there, should be enough to keep prolactin gyno away and benefit from natural gh release improvement. Lastly one of my goals for thus off season is to hit 315 for 8 reps I'm currently on 275 moving up to 285 next A1 workout so I'm hoping before this DC blast is over I'll hit a major goal.
 
Well I've been resting since my workout on Tuesday. I strained my teres major for the 2nd week in a row. I have a chiropractic appointment on Saturday, my chiropractor is also a bodybuilder so I'll get his opinion on if I should rest it for 2-3 weeks like most strains or keep working thru it because I did finish my workout. I even got more reps or weight but I felt it for sure. Other than that my personal life hasn't been the easiest going. Being in a committed relationship is hard no matter what your hobby or sport. But I think it's even harder in bodybuilding. You could go all day eating meals and preparing then if you have a fight before the gym it's hard to go in and really train with the intensity that's needed.
 
Had a great workout last night. Didn't re-strain my teres major which I'm happy about and hit new PR'S. I haven't done a workout log in awhile so I'll place that below. Checked my blood glucose this morning still sitting at 90 so I'm ok with that. Weight is holding steady but lifts are going up so hopefully getting some recomp.

A3 workout
Incline Bench 195x12 225x10 255x8 285x8-2-1RP
Single neutral shoulder press machine 50×12 70×10 90×8 110×16-8-4 RP
Dips -75×15 -60×12 +10x15-7-4
Rack Chins bodyweight x 12 +10×10 +25×8 +35×9-5-3RP
Single Hammerstrength plate row 105x12 135x10 165x8 195x12-6-3 RP

Did DC stretches in between exercises as dictated by the program.
 
Well I can't seem to catch a break. I strained my lower back really bad on Wednesday night. I woke up in such bad shape I almost cried getting out of bed and walking was just as bad. I had to go see a doctor on Thursday, got pain pills and muscle relaxer. So I'll be taking some time off till I can move around with minimal pain. At physical therapy today we didn't spend any time on my knee. I got hooked up to a machine for my lower back which helped. I'm also coming close to the end of this blast. I've reached out to PSL to see if they want to continue you the log. I hope so but will let you know.
 
So it's going on my 9th day without going to the gym and I believe I'm finally have enough range of motion to start lifting again. However I'm going to cut my DC training short because I need the next week or 2 get back in doing moderate weights as I ramp up. DC is very progressive overload focused which is great for growth but not great when trying to slowly get back into the gym pain free. I will still incorporate progressive overload once I feel close to 100% but for now moderation is key. I'm going to switch to a pull-push-pull-legs program that uses intensifiers too.
 
So I have good news PSL and I will be continuing the log. I will provide more blood work and content they will provide some great products. Beyond that I had a talk with my coach about our future plans for this year and early next year. Everything I thought I was going to do has been changed. Now after this bulk is over I will go into a cruise phase. During that time we will begin to cut. There is no set time on the cut but I know the goal next year is the best conditioning I've ever had. The best way to do that is to start prep leaner than I ever have before. I'm back in the gym training 4 days a week with basically no cardio. I'm going to enjoy the next week and half of bulk then see what my coach wants to do with cardio and calories.
 
Checked in with the coach and got my updates. We are going to start cutting. Going to drop macros to 350 protein, 250 carbs and 65 fats. Then I have to do 5 30 minute sessions of cardio. My choice on morning or evening cardio. My plan is fasted morning cardio on the weekends then evening cardio on my off days. That way on lifting days I can still focus on growth. I know it's a calorie thing but makes more sense to me to separate cardio from lifting as much as possible so the growth factors don't get interrupted by cardio factors. The scientific terms are escaping me as I write this. Still working with PSL to get products for next couple months, they are slammed. Looking forward to continuing with a great company.
 
So for the last few days I have taken advantage of knowing it's my last week of bulk. I've made sure to get my protein on but just are as many carbs as I wanted. Saturday I'll start some morning fasted cardio. I've also noticed that I get more heart burn or indigestion when I eat or use bbq sauce. I never had this problem before. I think my age is creeping up on me. I do have a remedy though. Apple cider vinegar pills. I take one of those and it clears it up. Could just be from my year long bulk or could be something I have to watch moving forward. Last night I completed my 2nd full on leg workout since the accident. It felt really good, the load is still light on quads but it's progressing. That's the best indicator I have for gaining back my previous size. Still trying to get a hold of PSL but should be able to continue everything thru my cruise phase.
 
Good news, everything has been confirmed and we are a go for continuing this log. This week is my first one cutting and it's been a rough start on the nutrition side. Cardio and lifting have flowed nicely. However it seems that as soon as my coach cut macros my body decided to turn up my appetite. I was literally forcing food in and nothing sounded good to eat some days. Now I'm constantly hungry and I want to cheat every day. It could be the extra Cardio that's got my metabolism going or it could all be in my head. Funny thing is I already feel a bit more defined, very small amount but still there. Macros were cut to 350 protein, 250 carbs and 65 fats. My goal is to keep cleaning up my nutrition and pushing harder on cardio. I think if I can drop 10-15 lbs with 80-90% of that being body far I'll look a lot better and may be able to increase calories again to try to add muscle before an all out prep early next year.
 
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